Sleep Apnea Diet

What a good sleep apnea diet should include

Make sure your sleep apnea diet includes plenty of fresh organic fruit and vegetables but also vitamins and minerals. Omega 3 should be included as it helps improve sleep.

Sleep apnea dietA good sleep apnea diet can help symptoms

Vitamin D

Researchers used data from 2007 and 2008 to collect information on self-reported sleep quality, sleep symptoms, and nutrient intake.

The researchers found that nutrient intake was most related to difficulty falling asleep and difficulty maintaining a full night’s sleep.

For vitamin D, the results showed that intake was related to the ability to maintain a full night’s sleep.

Higher intake was significantly associated with a 16% reduced risk for experiencing difficulty maintaining a full night’s sleep.

Vitamin C
The American Journal of Respiratory and Critical Care Medicine published a study found that vitamin C can reduce the damage of sleep apnea.

Scientists have found that sleep apnea can have damaging effects on the cells, but vitamin C can counteract that damage, by increasing vitamin C consumption while treating your sleep apnea, you can reduce the potentially dangerous effects of the sleep disorder.

Foods high in Vitamin C include:
Oranges, Red peppers, Kale, Brussels sprouts, Strawberries, Grapefruit, Kiwi, Broccoli

The American Journal of Clinical Nutrition released a study that stated that strokes were decreased by fifty percent when high levels of vitamin C was in the blood. Strokes are one of the side effects of sleep apnea which we want to avoid.

Many people have a magnesium deficiency without knowing it. Therefore It is beneficial to have magnesium in your diet as it is a mineral that regulates muscles and sleep apnea is a problem with the lax muscles at the back of the throat.

Leafy green vegetables are high in magnesium and even higher if they are organic. 

Omega 3
Essential fats help to improve sleep but also helps to maintain a healthy body so getting enough Omega 3 is essential.

Foods to rich in Omega 3 include:
Mackerel, swordfish, marlin, tuna, salmon, sardines, flax seeds, sunflower seeds, pumpkin seeds

The type of foods that you eat are far more important than the calorific foods that you eat.

Written by Lloyd Jenkins PhD of the Budwig Centre.
1. Take 1 teaspoon of olive oil or organic honey mixed with 3 drops of lavender essential oil and drink just before retiring. 

2. Look for serotonin precursor 5-HTP as decreased serotonin levels can cause sleep disorders. It works in conjunction with Magnesium.

3. Omega 3 has been the cornerstone of the Dr. Johanna Budwig protocol for combating cancer and some 50 other common diseases.

One of the best pure sources of Omega is found in Krill Oil. Omega 3 fats are one of the top natural remedies for sleep apnea because they protect cells against stress.

Sleep apnea causes long term oxidative stress and puts severe demands on the body which is thought to deplete the omega 3 levels.

sleep apnea diet


Doctors will tell you to loose weight to help your symptoms but if you are not over weight there is no need.

If you are over weight then loosing some weight would be beneficial to your overall health. But can you guarantee your sleep apnea symptoms will disappear? No.

A Good Sleep Apnea Diet Should Not Include Dairy

Cut Out Dairy
All dairy products promote symptoms of nasal and sinus congestion, and also cause mucus in the back of the throat which cause additional problems for those with sleep apnea.

Although dairy provides a good source of calcium there are other nutritional sources of calcium such as salmon, sardines, tofu, kale, sesame seeds, almonds and bok choy.

Be careful of milk substitutes such as soya milk, oat milk and rice milk as they have all been highly processed with all the goodness striped out and many contain preservatives.

Cut Out Processed Foods

The foods you eat need to be as natural as possible. All processed foods have been tampered with in some form and should be avoided. If it comes from a can or packet - avoid it.

An overload of toxins in the body from processed foods puts extra strain on the respiratory system and causes over breathing which is something a sleep apnea sufferer needs to avoid. Try to follow a sleep apnea diet of fresh, organic foods.

Try to eat fresh organic foods wherever possible. If your system has easily digestible foods your body works at peak performance.

A sleep apnea diet full of fresh foods will make you feel so much better generally but beware of the first couple of days where you may feel a bit naff, this is because of the toxins releasing.

Wishing you vibrant health!

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